Is Ketchup Ok for FODMAP? Navigating Condiments on a Low FODMAP Diet

October 16, 2025 •

4 min read

According to Monash University, a small 13-gram serving of conventional ketchup is considered low FODMAP, but larger portions or certain ingredients can cause issues. So, is ketchup ok for FODMAP? The answer depends on your portion size and, most importantly, the specific brand's ingredients.

Quick Summary

Ketchup can be enjoyed on a low FODMAP diet, but mindful portion control is key. Standard brands contain high FODMAP ingredients like onion and garlic, while certified low FODMAP or homemade versions offer safer options for larger servings. Always read the ingredients list to avoid triggering symptoms.

Key Points

Portion Size is Key: A small serving of approximately 13 grams (about 2 teaspoons) of conventional ketchup is considered low FODMAP by Monash University.
High FODMAP Ingredients to Watch: Regular ketchup often contains high FODMAP culprits like onion powder, garlic powder, and high-fructose corn syrup.
Certified Low FODMAP Options: Brands like Fody Foods and Bay's Kitchen offer certified low FODMAP ketchup designed to be safe for those with sensitive guts.
Homemade is an Option: Making your own ketchup allows you to control all ingredients, using low FODMAP substitutes like garlic-infused oil and maple syrup.
Read Labels Carefully: Always check the ingredient list for hidden high FODMAP additives, especially in processed foods and condiments.
Be Mindful of Stacking: The cumulative effect of FODMAPs throughout a meal or day, known as stacking, can turn a low FODMAP food into a trigger.

Understanding Ketchup's FODMAP Content

For individuals following a low FODMAP diet, navigating common condiments like ketchup can be tricky. A common assumption is that ketchup is completely off-limits due to ingredients like tomato paste, garlic, and onions. However, the situation is more nuanced, with portion size being the most critical factor. A very small, controlled amount of conventional ketchup is generally considered safe, but exceeding that threshold or choosing the wrong brand can lead to digestive discomfort. The key is understanding which ingredients in ketchup pose a risk and knowing your safe limits.

The Problem with Conventional Ketchup Ingredients

Traditional ketchup recipes often contain high FODMAP culprits that can trigger symptoms in sensitive individuals. The main issues arise from:

Onion and Garlic Powder: These are water-soluble fructans, a type of FODMAP. Even a small amount of concentrated powder can increase the FODMAP load significantly.
High-Fructose Corn Syrup (HFCS): A common sweetener in many American ketchup brands, HFCS contains excess fructose, a monosaccharide FODMAP. While a very small serving may be tolerated, larger amounts can quickly lead to digestive issues for those with fructose malabsorption.
Tomato Concentration: While fresh tomatoes are low FODMAP in moderate servings, some processed tomato products can have higher concentrations of fructose. However, the FODMAP load in conventional ketchup is more likely driven by the added garlic and onion.

Navigating the Portion Size

The world-renowned Monash University, which pioneered FODMAP research, has tested conventional ketchup and provided clear guidance on serving sizes. For most brands, a small serving of 13 grams (about two teaspoons or one standard sachet) is considered low FODMAP and safe for consumption. The reason this small amount is tolerated is that the concentration of high FODMAP ingredients is low enough not to trigger symptoms. However, it's crucial to understand the concept of 'FODMAP stacking'. If you consume other FODMAPs in the same meal, adding even a small amount of ketchup could push your total intake over your personal tolerance threshold.

Your Low FODMAP Ketchup Solutions

For those who love ketchup and want to enjoy more than just a tiny dab, there are excellent alternatives available.

Certified Low FODMAP Brands: Several companies have created ketchups specifically formulated for sensitive digestive systems. Brands like Fody Foods and Bay's Kitchen produce certified low FODMAP ketchup without onion, garlic, or high-fructose corn syrup. This allows for more generous serving sizes without the worry of triggering symptoms.
Homemade Ketchup: Making your own ketchup from scratch gives you complete control over the ingredients, ensuring it is entirely FODMAP-friendly. You can substitute high FODMAP flavorings with safe alternatives.
- Tomato paste: Start with a small, low FODMAP portion of tomato paste.
- Sweetener: Use pure maple syrup or regular table sugar, which have balanced glucose-to-fructose ratios.
- Aromatics: Replace garlic and onion with garlic-infused olive oil (where the fructans have been safely removed from the oil), chives, or a pinch of asafoetida powder.

Conventional vs. Low FODMAP Ketchup: A Comparison


Feature	Conventional Ketchup	Certified Low FODMAP Ketchup
Portion Size	Small, restricted serving (approx. 13g)	Larger, more generous servings
Onion/Garlic	Often contains onion and garlic powder	Free from onion and garlic; uses alternatives
Sweetener	Frequently contains high-fructose corn syrup	Uses low FODMAP sweeteners like sugar or maple syrup
Ingredient Scrutiny	Requires careful label reading for hidden FODMAPs	Certified products guarantee safety and are easier to use
Flavoring	Relies on high FODMAP aromatics	Uses infused oils, herbs, and spices

Practical Tips for Enjoying Ketchup on a Low FODMAP Diet

Read Labels Carefully: Always check the ingredients list for onion, garlic, and high-fructose corn syrup. Be wary of generic terms like 'spices' or 'natural flavors,' which can hide high FODMAP additives.
Use Dedicated Apps: Apps like the Monash University FODMAP Diet App or the Fig app can help you identify safe brands and serving sizes.
Explore Other Condiments: Remember that many other condiments are low FODMAP in standard servings, such as mayonnaise, mustard, and sriracha, so you have plenty of options.

Conclusion

In summary, is ketchup ok for FODMAP? Yes, but with significant caveats. You can safely enjoy a very small amount of conventional ketchup, but exceeding the recommended portion size increases the risk of triggering symptoms due to ingredients like onion, garlic, and high-fructose corn syrup. For those who want more freedom with their condiments, certified low FODMAP brands or a simple homemade version offer delicious and worry-free alternatives. Ultimately, your success on a low FODMAP diet depends on vigilant label reading and a careful understanding of portion sizes.

For more detailed information, consider downloading the official app from Monash University's Low FODMAP Diet.

Frequently Asked Questions

Conventional ketchup is often not suitable in large portions because it typically contains high FODMAP ingredients such as onion powder, garlic powder, and high-fructose corn syrup, which can cause digestive issues for sensitive individuals.

Monash University has determined that a small serving of 13 grams, or approximately one sachet, of conventional ketchup is low FODMAP and generally safe to consume.

You can have a very small, 13g serving of ketchup containing high-fructose corn syrup. However, larger amounts are not recommended as the excess fructose can be problematic for those with fructose intolerance.

Yes, several brands, including Fody Foods and Bay's Kitchen, offer certified low FODMAP ketchup that is specifically formulated without high FODMAP ingredients like onion and garlic.

To make homemade low FODMAP ketchup, you can use safe ingredients such as tomato paste, maple syrup or regular sugar, and flavorings like garlic-infused oil, chives, or asafoetida powder.

Many other condiments are low FODMAP in moderate servings, including plain mustard, mayonnaise, and sriracha hot sauce. Always check labels to ensure no high FODMAP ingredients are added.

Yes, the ingredients in ketchup can vary by country. For example, US versions often use high-fructose corn syrup, while UK versions may use sucrose. Always check the label for the specific product you are buying.